Monday 09.10.2018

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Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Pull-ups
10 x Abmat Sit-ups
10 x Overhead Squat (45/35lbs)
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.

Overhead Squat 3-3-3-3 (75-80%)*

Notes: Athletes should base today’s percentages off the single rep effort they achieved on 09.04.2018.

Post loads to comments.

“Frost Zone”
Complete as many rounds/reps as possible in 12:00 of
6 x Power Snatch (115/75)
12 x Wallball (20/14)
18 x GHD Sit-ups

Post rounds/reps completed to comments.

Skill Development
Complete 4 rounds for quality of
:20 x Ring Support
:30 x Hang from Pull-up Bar


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